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Melatonin impairs morning cognition in healthy young adults (2023)
31–40 of 224 posts
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#32Earlier quoted context omitted.
I take 300mcg when I’m having a hard time getting to sleep or if I’ve had a lot of caffeine. Mostly because Scott Alexander told me to.
I end up biting a lot of pills to get around that dose. I definitely always felt groggy until I dialed down the dose to just right, and it works perfectly: I fall asleep far quicker and more assuredly, and I don't feel to groggy. I can't believe they sell pills as large as they do, what other medication varies in dosage as much?
I suspect the dosage and absorption isn't fully understood yet or very individual. For me some 2mg pills work fine and other 3mg pills don't; currently I use 4mg time-release and it's mostly fine. 1 mg is definitely not enough for me.
I would be groggy a few hours after taking the pill but not in the morning.
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#33[flagged]
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#34My understanding is that you ought to take melatonin in small doses (0.3 or so) an hour or two before sleep in order to get tired , whereupon you sleep (normally, ish, unless you take too much and then you get crazy dreams or sleep paralysis). If I take it and go right to bed I always wake up still in the 'window' of its effect.
I was taking small doses of melatonin before go to sleep for a year or two. To help me begin to sleep. I have a tinnitus. Usually I have a deep sleep. I can get sleep, I can sleep all night without problems. it's only the first hour that can be problematic for me.
I stoped like half year, and I don't having problems to sleep.
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#35This thesis appears to be related or the underlying research: https://d.lib.msu.edu/etd/51312 Indicates 2mg and 5mg were given along with the placebo. While these are common dosages available in the US, these are higher dosages than recommended by at least some sleep experts. The thesis doesn't seem to differentiate between the dosages when evaluating cognitive processes. Now I want to evaluate my sleep stack against…
Seriously, separating the 2mg and 5mg groups would make this a lot more informative
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#36This thesis appears to be related or the underlying research: https://d.lib.msu.edu/etd/51312 Indicates 2mg and 5mg were given along with the placebo. While these are common dosages available in the US, these are higher dosages than recommended by at least some sleep experts. The thesis doesn't seem to differentiate between the dosages when evaluating cognitive processes. Now I want to evaluate my sleep stack against…
5 is almost universally too much. 4 is almost universally too much.. 3 is the most I’ve ever recommended. More than enough.
less than 1 is plenty
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#37Next, the same experiment could be done with individuals who would be more likely to use melatonin supplements, or even just a broader group than "healthy young adults". I feel that the starting point of the experiment is a bit flawed since there's a high chance these healthy young adults don't have the problem the supplements are designed for. I'm not surprised about "We found no significant differences between the…
Wouldnt you be less efficient with less sleep ? For a startup you should improve sleep quality
Generally yes, and I definitely am an advocate of getting enough sleep and good quality sleep.
Regarding "sleep more to be more efficient"; Hard to say without visiting a parallel universe. But in this specific case it was really about having enough hours in a day. Most of the work did not require me at my sharpest. If I was in the same situation today, Claude would be doing these menial things for me and I'd sleep more. But we didn't have Claude then.
It was a tech startup that I wanted to build without any outside money. With investments of course I'd just hire more people. I had luck and perseverance, and everything turned out great. I had 100% ownership and sold it for private equity. Now I only work because I like solving tricky problems, and not working gets incredibly boring after a while.
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#38This thesis appears to be related or the underlying research: https://d.lib.msu.edu/etd/51312 Indicates 2mg and 5mg were given along with the placebo. While these are common dosages available in the US, these are higher dosages than recommended by at least some sleep experts. The thesis doesn't seem to differentiate between the dosages when evaluating cognitive processes. Now I want to evaluate my sleep stack against…
Long ago when I paid attention to this, the wisdom was to watch out because most melatonin pills are targeted to geriatric patients. Old folks need a significant boost to their melatonin to deal with eroding sleep quality, not a little hit of it. So as a 30 year old or younger you want a fraction of what grandad is taking.
You'd expect the standard OTC dose to be a sensible starting point, not potentially several times more than a younger person needs
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#39This thesis appears to be related or the underlying research: https://d.lib.msu.edu/etd/51312 Indicates 2mg and 5mg were given along with the placebo. While these are common dosages available in the US, these are higher dosages than recommended by at least some sleep experts. The thesis doesn't seem to differentiate between the dosages when evaluating cognitive processes. Now I want to evaluate my sleep stack against…
Coffee isn't mentioned. Morning cognition could be impacted by whether subjects take caffeine before starting tasks.
Good point. For regular coffee drinkers, testing an hour after waking without their usual caffeine could be its own cognitive impairment experiment
Re: Melatonin impairs morning cognition in healthy young adults (2023)
#40Next, the same experiment could be done with individuals who would be more likely to use melatonin supplements, or even just a broader group than "healthy young adults". I feel that the starting point of the experiment is a bit flawed since there's a high chance these healthy young adults don't have the problem the supplements are designed for. I'm not surprised about "We found no significant differences between the…
Exactly. The relevant comparison for someone with insomnia isn't melatonin vs perfect natural sleep, it's melatonin plus some morning grogginess vs not getting enough sleep at all